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Monday, July 23, 2012

"Wow, that doesn't even look like tofu!"

Observed my lovely mother as I assembled my lunch this afternoon.

I'm definitely considered the adventurous eater in my family. While the rest of my family scoffs and pretends to gag at the thought of eating "vegetarian" or "healthy" options as apposed to london broil and mashed potatoes, I'm always willing to try something new.

When I began experimenting with different foods, like tofu, I made a lot of stir-fry because it was a quick fix to just throw everything in a pan rather than trying to follow an elaborate recipe I saw online. But after a while, eating tofu the same way gets very old, very fast.

It took me a few months to realize that tofu could also be used for the protein portion of sandwiches. I mean, who knew tofu could be used for more than just vegetable stir-fry? Clearly not me six months ago.

Sandwiches make for the perfect lunch. This Crispy Tofu Sandwich is sure to satisfy any vegetarian, and even an adventurous carnivore! Baking the seasoned tofu adds great texture to the usual soft and squishy bean curd. 

Crispy Tofu Sandwich
  • 1/5 of a block of extra-firm tofu
  • 2 Slices of whole-grain bread (I used Ezekiel), toasted 
  • Small handful of spring mix (or romaine leaf)
  • 1 Red onion slice
  • 1-2 Tomato slices (all I had were plums!)
  • 1 T. Veganaise (or your favorite condiment)
  • Ground Seasonings to taste (today I used garlic, cumin, chili powder, and pepper)
  • Oil cooking spray
1. Preheat oven to 450. Take serving of tofu and cut it in half so you have two thin slices. Pat dry to remove some of the water. Add seasonings and place on a baking sheet that has been lightly sprayed with oil. Tofu will about 30 minutes to bake (adjust to your taste of crispiness), so flip the slices half-way through baking time.
2. After tofu is done baking, assemble your sandwich and enjoy!
Prep time: 5 minutes
Cook time: 30 minutes
Total: 35 minutes

Nutrition: (one sandwich) Calories: 400, Total fat: 17g, Sat fat: 1g, Cholesterol: 0mg, Sodium: 276mg, Total carbs: 38g, Fiber: 8g, Sugars: 3g, Protein: 21g

I had my sandwich with a small salad and slices of red bell pepper. Needless to say, I will have no need to snack between now and dinner.


  1. I'm a big sandwich fan - I tend to go for sweet, but that looks good enough to try savoury!

    1. If you have a sweet tooth, you could try some sweeter seasonings, like cinnamon and brown sugar!